1 x 600- 300 swim freestyle, 300 reverse IM- each 100 is kick/drill by 50's
1:00 rest
With fins:
4 x 25 @ :35, 2 dolphin kicks 1 pull breaststroke
6 x 50 @ 1:00- 25 kick on back (4 UDK's off the wall), 25 breast pull with free kick
4 x 75 @ 1:20, 25 kick free on back with arms straight up towards the ceiling, 50 kick choice on back- desc 1-2's
1:00 rest, check HR & take off fins.
6 x 25 kick with boards- odds are breaststroke, evens are choice- all @ :40, these are FAST
6 x 50 2 kick 1 pull breaststroke drill- look down at the bottom of the pool at the end of each stroke, @ 1:00
:30 rest, check HR
24 x 50 as follows:
1-4 swim breast/free by 25's @ :55 (:05 faster in each round)
5-8 pull free br 3/5 by 25's (can use shnorkel if you'd like) @ :55
1:00 rest, check HR
6 x 300 @ :20 rest as follows- check HR after each 300:
odds- kick choice on back, except middle 100 is kick IM with boards
evens- pull free br 3/5/7 by 50's, 2nd 150 faster than first
1:00 rest after #6
With fins, finish up with 18 x 25 as follows:
1- 1/2 swim FAST 1/2 drill @ :40
2- all swim build to FAST @ :40
3- all kick on back, UDK to halfway, @ :20
Change strokes after 6 x 25's
100 easy drill before you get out. Do an excellent job with your HW today, make sure you're ready for the week ahead at school. Have a great day!
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